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Ernesto's group (5th season) - Closed (Page 40)
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 2013-01-18 11:22 AM in reply to: #4543349 |
Veteran  487   Nova Scotia, Canada |  Subject: RE: Ernesto's group (5th season) - Closed40 minute swim over lunch. 300 WU, 200 Kick, 300 pull, 300 easy, 10 X 80 leaving on 1:30, alternating efforts, CD Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-18 11:49 AM in reply to: #4584504 |
Expert 2811  | Subject: RE: Ernesto's group (5th season) - Closed 53:09 on the trainer Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-18 2:08 PM in reply to: #4583867 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed Gla56 - 2013-01-18 5:06 AM markz - 2013-01-18 9:34 PM Apparently Sydney got the highest temperature on record! Greg, hat off to you for training in those conditions. Or maybe not, I should keep it on, that's the only shade I get here. Matthew, I still can't read the report, shows as draft. Am I doing something wrong? ---------- Mark, certainly was hot, but my training was early in the morning before everything started to melt. With Matthew's report, I'm assuming it's the second on on the list from 5 Jan??
Thanks Greg... duh. Too hot to think straight. |
| 2013-01-18 2:14 PM in reply to: #4543349 |
Expert 4924 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed Easy 30 minute recovery ride on the trainer...recovering from a particular brutal Bikram Yoga session this morning. The problem with BK is the more you do it, the better you get at it, and the harder it gets. Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-18 2:51 PM in reply to: #4582650 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-17 12:17 PM Question for the group. As I approach my first HM, I was wondering about the need for a nutrition plan for the race. If it matters, my goal is 2:15. Other than GU brew, I take nothing on my runs. Is a nutrition plan necessary, or is the water provided by organizers enough? maybe a gel or two? I have no idea what other nutrition options are going to be provided. Do you guys normally wear your nutrition belts with your drink of choice, or rely on whats available on the course? Am I over-thinking? Samy - from the other responses two things should be clear to you now - nutition is individual and needs to be planned ahead of the race. I personnally carry my own water/fuel mix and only take water at aid stations. Aid Station Tip - when you go to drink out of the paper cup on the run, squeeze it at the top to prevent excess spillage/splashing - I learnt the hardway and got a soaking during my first race :-) Mark. |
| 2013-01-18 3:03 PM in reply to: #4584416 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-19 4:45 AM Gla56 - 2013-01-17 11:00 PM ... I can so identify those panic attacks in the swim. I don't know what that's about (apart from me not being very experienced in the water). I'm not scared of the water, don't think I'm going to drown or get eaten, but a few times in the first 200 metres i just want to get out of the water, preferably by running across the top. Once I've got past this point, I'm ok, even toward the end when I'm getting tired. There is an interesting article about HR and panic in water http://www.dcrainmaker.com/2008/02/one-big-ice-cube-swimming-in-cold-water.html Although it mentions specifically cold water, I believe it applies to events even here in FL. The key is trying to control those factors that get you HR going. Even a quick "warm-up" swim 5-10 minutes before your wave is schedule to start will help you keep your HR in check. Samy, Thanks for these great articles. A couple of things I got out of them are
I've not read any of DC Rainmaker's other articles, just his product reviews. Looks like there are some good things there Greg
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| 2013-01-18 4:33 PM in reply to: #4585016 |
| Subject: RE: Ernesto's group (5th season) - Closed easy 30 minute run before call tonight. I decided that i should try to increase last month's goals by 10%.
Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-18 7:07 PM in reply to: #4585302 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (5th season) - Closed Updating for the last week. Been quite a haul. Crazy work hours and still recovering from this piriformis injury - which seems to be morphing into a back/hip issue. No running, but lots of stretching and core work. Staring to worry that the season may be at risk since I am two months out of of my marathon and still not right. Gotta stay the course. Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-18 8:35 PM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed 45 minute swim for breakfast this morning. Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 Derek Swim 6 - Bike 8 - Run 11 - Rest 2 - Total 25 Time 21:13:30 Trevor Swim 3 - Bike 10 - Run 9 - Rest 2 - Total 22 Time 24:22:07 Scott Swim 4 - Bike 9 - Run 9 - Rest 6 - Total 22 Time 12:25:00 Greg Swim 6 - Bike 8 - Run 6 - Rest 3 - Total 20 Time 21:14:39 Mark Z Swim 3- Bike 7 - Run 9 - Rest 2 - Total 19 Time 20:04:00 Taylor Swim 4 - Bike 8 - Run 7 - Rest 7- Total 19 Time 18:41:30 Tiffany Swim 2 - Bike 8 - Run 9 - Rest - 2 Total 19 Time 15:46:09 Gabe Swim 4 - Bike 5 - Run 9 - Rest 3- Total 18 Time 24:28:43 Chris M Swim 3 - Bike 5 - Run 9 - Rest 6 - Total 17 Time 11:53:40 Robert Swim 1 - Bike 7 - Run - 8 - Rest 3 - Total 16 Time 13:26:07 Jim Swim 0 - Bike 9 - Run 7 - Rest 4 - Total 16 Time 13:00:32 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Barry Swim 4 - Bike 4 - Run 7 - Rest 5 - Total 15 Time 09:57:59 Randy Swim 5 - Bike 3 - Run 7- Rest 4 - Total 15 Time 11:00:00 Jordan Swim 5 - Bike 4 - Run 5 - Rest 4 - Total 14 Time 09:20:06 Mike Swim 3 - Bike 7 - Run 5 - Rest 2 - Total 14 Time 10:59:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Jackie Swim 0 - Bike 1 - Run 10 - Rest 4 - Total 11 Time 18:51:14 Juancho Swim 0 - Bike 5 - Run 7 - Rest 4 - Total 12 time 08:55:43 Ernesto Swim 2 - Bike 2 - Run 7 - Rest 5 - Total 11 Time 12:25:07 Joe Swim 4 - Bike 9 - Run 2 - Rest 4 - Total 15 Time 11:28:40 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 4 - Total 11 (Goal:22) Time 06:37:00 (Goal:15:23) Samy Swim 0 - Bike 0 - Run 9 - Rest 8 - Total 9 Time 07:06:20 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 3 - Rest 2 - Total 2 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-18 8:51 PM in reply to: #4543349 |
New user 60 | Subject: RE: Ernesto's group (5th season) - Closed 45 minute ride from the car dealership... may as well be practical Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-18 8:57 PM in reply to: #4585520 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (5th season) - Closed 3 mile treadmill run Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-18 9:03 PM in reply to: #4585529 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed 1:10 run this morning keeping HR around MAF: 129. Pretty happy with the run. Lot cooler than yesterday, though really humid. Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 Edited by Gla56 2013-01-18 9:04 PM |
| 2013-01-18 9:20 PM in reply to: #4543349 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 Derek Swim 6 - Bike 8 - Run 11 - Rest 2 - Total 25 Time 21:13:30 Trevor Swim 3 - Bike 10 - Run 9 - Rest 2 - Total 22 Time 24:22:07 Scott Swim 4 - Bike 9 - Run 9 - Rest 6 - Total 22 Time 12:25:00 Greg Swim 6 - Bike 8 - Run 7 - Rest 3 - Total 21 Time 22:24:39 Taylor Swim 4 - Bike 9 - Run 7 - Rest 7- Total 20 Time 19:26:30 Mark Z Swim 3- Bike 7 - Run 9 - Rest 2 - Total 19 Time 20:04:00 Tiffany Swim 2 - Bike 8 - Run 9 - Rest - 2 Total 19 Time 15:46:09 Gabe Swim 4 - Bike 5 - Run 9 - Rest 3- Total 18 Time 24:28:43 Chris M Swim 3 - Bike 5 - Run 9 - Rest 6 - Total 17 Time 11:53:40 Robert Swim 1 - Bike 7 - Run - 8 - Rest 3 - Total 16 Time 13:26:07 Jim Swim 0 - Bike 9 - Run 7 - Rest 4 - Total 16 Time 13:00:32 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Barry Swim 4 - Bike 4 - Run 8 - Rest 5 - Total 16 Time 10:36:21 Randy Swim 5 - Bike 3 - Run 7- Rest 4 - Total 15 Time 11:00:00 Jordan Swim 5 - Bike 4 - Run 5 - Rest 4 - Total 14 Time 09:20:06 Mike Swim 3 - Bike 7 - Run 5 - Rest 2 - Total 14 Time 10:59:00 Jackie Swim 0 - Bike 1 - Run 12 - Rest 5 - Total 13 Time 22:05:27 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Juancho Swim 0 - Bike 5 - Run 7 - Rest 4 - Total 12 time 08:55:43 Ernesto Swim 2 - Bike 2 - Run 7 - Rest 5 - Total 11 Time 12:25:07 Joe Swim 4 - Bike 9 - Run 2 - Rest 4 - Total 15 Time 11:28:40 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 4 - Total 11 (Goal:22) Time 06:37:00 (Goal:15:23) Samy Swim 0 - Bike 0 - Run 9 - Rest 8 - Total 9 Time 07:06:20 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 3 - Rest 2 - Total 2 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-18 9:33 PM in reply to: #4543349 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed Tay, what is QOM (Queen of the Mountain?) Matthews, great race report, congrats again! Joe, rest up and heal properly. On the Quintana Roo, Ernesto doesn't like them. I can't remember why. On the HM nutrition. I'm a 2 hour HM also. I carried Hammer Gel and water in my Amphipod. I had one Clif shot blok and a honey stinger gel at mile 7.5. I did not stop at any aid stations. I was fine during the run. Afterwards I had severe cramping. FWIW. I think I was undertrained for the distance. I am enjoying marathon training, but I can't even think about biking and swimming or which tris I'm going to do. Sleeping, eating and running. That's me! I don't even have it in me to put the big list in order. I figure if the top ten are in order, that's good enough! |
| 2013-01-18 9:57 PM in reply to: #4584465 |
| 59 | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-18 11:03 AM Thanks Samy, it sounds like I am pretty much on the right track!millscd63 - 2013-01-17 10:39 PM Hey everyone, I have a question about training for a half marathon followed by a sprint. I am going to do my first half marathon on March 2nd and then my 1st sprint on May 4th. For now I am following Hal Higdon's Novice 2 program for the HM that has you doing three short runs during the week then a long run on the weekend. Other than that I am just trying to squeeze swim and bike workouts in on days off and whenever else I can. My thought was that I would focus on running for now then after the HM rely on the running base I have built up and really focus on the swim and bike. Does that seem like the best plan or should I be trying to follow a set triathlon plan and a running plan now? I am also following Higdons Novice 2 plan for my Feb 17 HM, followed by an April Sprint (not my first). My recommendation is not to completely ignore swimming and biking (although depends on your background). I do not plan to follow a tri-plan until after the HM, but I do plan to use Sunday's cross training day for a long easy ride, Monday (supposedly day off according to plan), for a swim; and maybe a swim or ride Thursday afternoon, depending on how I feel (I think swim fitness will take longer to regain than bike fitness-right Ernesto?- but again it depends on your strength and weaknesses). Biking and swimming at least once a week should help you gain fitness in those sports once you start tri-training fully (so you are not starting from scratch). The key is listening to your body. Know when to add workouts and when to skip them. The objective is not only to avoid injury, but to avoid overdoing it too. I will definitely keep at least 1 day off, as that was what I did last year while tri-training. Skipping a day of training is not going to affect you that much, doing one too many might. |
| 2013-01-18 11:14 PM in reply to: #4585557 |
Member 48 Indianapolis, Indiana | Subject: RE: Ernesto's group (5th season) - Closed I always sleep like a baby after a night swim. Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-19 12:06 AM in reply to: #4584416 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-19 12:45 AM Thanks Samy. It is very much the breathing for me. i need to focus on slowing it down and blowout. if i control that i dont panic. Even when i get a liitle out of breath in the pool i can feel the panic starting. so i swim slow and control my breathing.Gla56 - 2013-01-17 11:00 PM Matthews - 2013-01-18 12:53 PM Jame and Ernesto, i think it should be fixed. Its not listed as draft on my ipad.
Works for me. Great to read the report I can so identify those panic attacks in the swim. I don't know what that's about (apart from me not being very experienced in the water). I'm not scared of the water, don't think I'm going to drown or get eaten, but a few times in the first 200 metres i just want to get out of the water, preferably by running across the top. Once I've got past this point, I'm ok, even toward the end when I'm getting tired. There is an interesting article about HR and panic in water http://www.dcrainmaker.com/2008/02/one-big-ice-cube-swimming-in-cold-water.html Although it mentions specifically cold water, I believe it applies to events even here in FL. The key is trying to control those factors that get you HR going. Even a quick "warm-up" swim 5-10 minutes before your wave is schedule to start will help you keep your HR in check. |
| 2013-01-19 1:34 AM in reply to: #4585567 |
New user 60 | Subject: RE: Ernesto's group (5th season) - Closed Jackie, After I finish my workouts I upload them from my Garmin to Strava. Strava compiles the data from each ride and there are certain parts which are labeled segments. For each segment, people compete to have the fastest time of everyone of their sex (KOM or QOM) who has ridden that segment. Here is an example of a segment, http://app.strava.com/segments/995342. It adds sprints into your rides and allows you to compete even though riding is a fairly singular sport. Edited by tayvincent 2013-01-19 1:36 AM |
| 2013-01-19 2:27 AM in reply to: #4585696 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed tayvincent - 2013-01-19 7:34 PM Jackie, After I finish my workouts I upload them from my Garmin to Strava. Strava compiles the data from each ride and there are certain parts which are labeled segments. For each segment, people compete to have the fastest time of everyone of their sex (KOM or QOM) who has ridden that segment. Here is an example of a segment, http://app.strava.com/segments/995342. It adds sprints into your rides and allows you to compete even though riding is a fairly singular sport. Great work Taylor. I've just started using Strava this year. Anyone else use it? It would be good to connect. |
| 2013-01-19 7:02 AM in reply to: #4543349 |
Expert 4924 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 42 minute trainer crit simulation (TR "Wheeler") @ 95% (still had a hard time with it) and then a 30 minute dreadmill sweat fest. Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-19 8:13 AM in reply to: #4585708 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed Gla56 - 2013-01-19 4:27 PM I use Strava sometimes. it gets a little too much to have the garmin running and the phone with strava. ? or can i import to strava from Garmin???tayvincent - 2013-01-19 7:34 PM Jackie, After I finish my workouts I upload them from my Garmin to Strava. Strava compiles the data from each ride and there are certain parts which are labeled segments. For each segment, people compete to have the fastest time of everyone of their sex (KOM or QOM) who has ridden that segment. Here is an example of a segment, http://app.strava.com/segments/995342. It adds sprints into your rides and allows you to compete even though riding is a fairly singular sport. Great work Taylor. I've just started using Strava this year. Anyone else use it? It would be good to connect. |
| 2013-01-19 8:54 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed 1h31m on trainer, 10 X 3' above FTP, 4' RBI Mitch Swim 2 - Bike 11 - Run 14 - Rest 4 - Total 27 Time 21:48:26 |
| 2013-01-19 8:59 AM in reply to: #4585831 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed 6 mile run outside. Mitch Swim 2 - Bike 11 - Run 15 - Rest 4 - Total 28 Time 22:40:17 |
| 2013-01-19 9:36 AM in reply to: #4585708 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Gla56 - 2013-01-19 3:27 AM I'm on it, Mitchell Dangremond, feel free to onnect with me.tayvincent - 2013-01-19 7:34 PM Jackie, After I finish my workouts I upload them from my Garmin to Strava. Strava compiles the data from each ride and there are certain parts which are labeled segments. For each segment, people compete to have the fastest time of everyone of their sex (KOM or QOM) who has ridden that segment. Here is an example of a segment, http://app.strava.com/segments/995342. It adds sprints into your rides and allows you to compete even though riding is a fairly singular sport. Great work Taylor. I've just started using Strava this year. Anyone else use it? It would be good to connect. |
| 2013-01-19 9:37 AM in reply to: #4585810 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Matthews - 2013-01-19 9:13 AM I upload my garmin workouts from my computer to strava.Gla56 - 2013-01-19 4:27 PM I use Strava sometimes. it gets a little too much to have the garmin running and the phone with strava. ? or can i import to strava from Garmin???tayvincent - 2013-01-19 7:34 PM Jackie, After I finish my workouts I upload them from my Garmin to Strava. Strava compiles the data from each ride and there are certain parts which are labeled segments. For each segment, people compete to have the fastest time of everyone of their sex (KOM or QOM) who has ridden that segment. Here is an example of a segment, http://app.strava.com/segments/995342. It adds sprints into your rides and allows you to compete even though riding is a fairly singular sport. Great work Taylor. I've just started using Strava this year. Anyone else use it? It would be good to connect. |
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